WOD: Thursday 01/08/2019

Strength:

Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 mins

Followed by:

Four rounds for time of:
400m Run
10 Single-Arm Dumbbell Push Press* (left side – 15kg/25kg)
10 Single-Arm Dumbbell Push Press* (right side – 15kg/25kg)
15 Box Jumps (20'',24'')

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Don’t forget to post reps, weights and times in comments